DAILY WOD
 | Wed, Apr 24 2024 |  |
| 20240424 HEAVY STRENGTH | 20240424 POST WOD SKILL | 20240424 OPTIONAL COMPETE STRENGTH | 20240424 OPTIONAL COMPETE METCON | Other Results |
20240424 HEAVY STRENGTH (Weight) For load: 3-3-3-3-3-3-3 Power clean INTENDED STIMULUS - Lift once every 3:00. - Unbroken sets of 3. - Build to a 3-rep-max. - Start between 60-70% of 1-rep-max clean.
| 1st | 175 Rx | Kherri Wed, Apr 24, 2024 Nidia Wed, Apr 24, 2024 | | 2nd | 145 Rx | Marnie Wed, Apr 24, 2024 | | 3rd | 135 Rx | Breanna Wed, Apr 24, 2024 | | 1st | 245 Rx | Caleb Nu Wed, Apr 24, 2024 Cooper T Wed, Apr 24, 2024 | | 2nd | 225 Rx | Zach W Wed, Apr 24, 2024 | | 3rd | 195 Rx | Matias Wed, Apr 24, 2024 |
| Cooper T | 245 Rx | | | Caleb Nu | 245 Rx | | | Zach W | 225 Rx | | | Matias | 195 Rx | | | Matt Br | 185 Rx | | | Nidia | 175 Rx | | | Kherri | 175 Rx | | | Marnie | 145 Rx | | | Breanna | 135 Rx | | | Harley | 130 Rx | | | Adam | 125 Rx | | | Mindy | 125 Rx | | | Lindsey C | 125 Rx | 85/100/105/115/120/120/125 | | Jessica L | 125 Rx | | | Olivia M | 125 Rx | 130 x 2 | | Dale | 125 Rx | | | Scott P | 120 Rx | | | Katie E | 120 Rx | | | Erika R | 120 Rx | | | Greg U | 115 Rx | | | Jamie | 115 Rx | | | Dreanna | 115 Rx | | | Trina | 100 Rx | | | Diane | 95 Rx | | | Jeanne | 90 Rx | | | Kelly S | 90 Rx | | | Alison | 88 Rx | | | Elizabeth | 85 Rx | | | Cecy | 85 Rx | | | Christine | 85 Rx | | | Kelly P | 80 Rx | | | Whitney | 75 Rx | | | Pam | 71.5 Rx | | | Megan S | 65 Rx | | | Ginny | 35 Rx | |
|
20240424 POST WOD SKILL (Reps) 1:00 max-rep power cleans – Use 75% of your heaviest set of the day.
| 1st | 17 Rx | Katie E Wed, Apr 24, 2024 | | 2nd | 16 Rx | Jessica L Wed, Apr 24, 2024 | | 3rd | 15 Rx | Ginny Wed, Apr 24, 2024 Diane Wed, Apr 24, 2024 Nidia Wed, Apr 24, 2024 Cecy Wed, Apr 24, 2024 | | 1st | 19 Rx | Dale Wed, Apr 24, 2024 | | 2nd | 15 | Adam Wed, Apr 24, 2024 | | 3rd | 12 | Scott P Wed, Apr 24, 2024 Matias Wed, Apr 24, 2024 |
| Dale | 19 Rx | 95# | | Katie E | 17 Rx | 90# | | Jessica L | 16 Rx | 95# | | Cecy | 15 Rx | 65# | | Nidia | 15 Rx | 130# | | Diane | 15 Rx | 65# | | Ginny | 15 Rx | 22# | | Elizabeth | 14 Rx | 65# | | Kelly P | 14 Rx | 60# | | Lindsey C | 14 Rx | 95# | | Trina | 13 Rx | 75 | | Pam | 13 Rx | 55# | | Christine | 13 Rx | 65# | | Erika R | 12 Rx | 90# | | Kherri | 11 Rx | 130 | | Megan S | 19 | scaled | | Adam | 15 | scaled | | Marnie | 15 | scaled | | Olivia M | 14 | scaled | | Harley | 13 | scaled | | Breanna | 13 | scaled | | Matias | 12 | scaled | | Scott P | 12 | scaled | | Jamie | 12 | scaled | | Kelly S | 12 | scaled | | Dreanna | 11 | scaled | | Whitney | 10 | scaled |
|
20240424 OPTIONAL COMPETE STRENGTH (Weight) For load: Snatch, clean, or jerk: 5 reps x 2 sets at 50-60% 4 reps x 3 sets at 60-70% 3 reps x 2 sets at 65-75% NOTES: - Welcome to week eight of our Strength I cycle. This is the final week of this cycle and it is considered a de-load week. - Next week, we take a break from a structured cycle and then return on the week of May 6th. - Use the same 1-rep-max to find your percentages. - Take the jerks from a rack, and rest as needed between sets.
|
20240424 OPTIONAL COMPETE METCON (Rounds) As many rounds as possible in 10 minutes of: 10 thrusters (85/115 lb) 10 power snatches Rx2: 55/75 Rx3: 35/45 NOTES: - Try to go unbroken on the thrusters for as many sets as possible. This might mean moving through fast singles on the snatches, but it will pay off in the end. - If you choose to perform single snatch reps, keep your hands on or close to the bar to avoid it bouncing all over the place. - Control the barbell and move at a smooth/steady clip.
|